FITBODY Exercise Library · Chest
Incline Dumbbell Press
The incline dumbbell press, also called the incline chest press, targets the upper chest, shoulders, and triceps. It is a fantastic move for women over 40 who want to sculpt the upper body, build functional strength, and round out their chest training.
What Is an Incline Dumbbell Press?
The incline dumbbell press is a strength training exercise that targets the upper chest, shoulders, and triceps. It is performed on an incline bench, which positions the body at an angle rather than flat. That angle shift places more emphasis on the upper pectoral muscles and shoulders, which is what sets it apart from the flat bench press. While it is often associated with male bodybuilders, it offers real benefits for women, helping to sculpt the upper body and improve functional strength.
How to Do the Incline Dumbbell Press
Keep the bench between 30 and 45 degrees and your elbows tucked slightly in, not flared wide. With the women I coach, that angle hits the upper chest best while keeping the shoulders happy, and a slight elbow tuck protects the shoulder joints. Start lighter than your flat press, since you will not move as much weight on an incline.
What Muscles Does the Incline Dumbbell Press Work?
The incline dumbbell press is a compound exercise that targets the upper chest, shoulders, and triceps. The incline angle shifts the emphasis to the clavicular head of the pectoralis major, the upper chest, a part that flat pressing tends to miss. In fact, research on bench angle found the upper chest is most activated at about a 30 degree incline, while angles steeper than 45 degrees shift more work to the shoulders. For a closer look at the muscle, see this pectoralis anatomy overview. Pressing strength fits into a broader strength training plan for women over 40.
See the full muscle breakdown
- Upper pectorals: the clavicular head of the chest, which the incline angle emphasizes for a more balanced, defined chest.
- Anterior deltoids: the front of the shoulders, which assist the press and work more as the bench gets steeper.
- Triceps: extend the elbows to complete the press, and can be the limiting factor since they are a smaller muscle group.
Sets and Reps
Match your sets and reps to your goal, and use a lighter weight than your flat press.
| Goal | Sets | Reps |
|---|---|---|
| Strength and muscle | 3 to 4 | 8 to 12 |
| Upper chest shaping | 3 | 10 to 12 |
| Beginner or learning form | 2 to 3 | 10 to 12 |
Rest 60 to 90 seconds between sets. Include chest work one to two times a week, and balance it with pulling exercises for the back to keep your shoulders even.
Incline vs. Flat Chest Press
The incline dumbbell press has clear advantages and a couple of tradeoffs compared to a flat press.
- It targets the upper chest. The incline angle focuses on the upper pecs, which builds a more balanced, complete chest.
- It is often kinder to the shoulders. For many women, the incline puts less strain on the shoulder joints than a flat bench.
- Reduced weight capacity. Most women cannot lift as much on an incline as on a flat bench, because of the different mechanics and muscles involved.
- Overuse risk. Doing the incline press too often or with poor form can stress the shoulders, so balance it with other work and watch for any shoulder discomfort.
Which Is Harder, Incline or Flat Bench Press?
Many people find the incline press harder than the flat bench press, and there are good reasons why. The incline emphasizes the upper chest, which is usually not as strong as the lower chest worked in the flat press. It also uses a slightly different range of motion that challenges the muscles in a way they may not be used to. So if the incline feels tougher, especially at first, that is completely normal, and it tends to ease as you build upper chest strength.
Exercising With Breast Implants
For women with over the muscle breast implants, known as subglandular implants, chest exercises like the incline dumbbell press take some extra thought. These implants sit above the pectoral muscle and under the breast tissue, so the working pecs do not directly affect the implant, though they do affect the surrounding tissues that support it. One concern people ask about is capsular contracture, where scar tissue around the implant tightens, though its direct link to exercise is not clearly established. Keeping the chest muscles strong is still important for upper body health and can support the appearance of the implants.
The most important step is to consult your surgeon or a medical professional before starting these exercises, since the right approach depends on your surgery, recovery, and health. Sometimes a modification or an alternative exercise is a better fit. Monitor for any discomfort, swelling, or changes in the breast area during or after exercising, and check in with your medical professional promptly if you notice anything. With those precautions, many women can safely include chest work in their routines.
Common Mistakes to Avoid
- Setting the bench too steep. Above 45 degrees shifts the work off the chest and onto the shoulders. Keep it 30 to 45 degrees.
- Flaring the elbows wide. Keep your elbows drawn slightly in to protect the shoulders and keep tension on the upper chest.
- Locking out the elbows. Stop just short of lockout so the chest stays under tension.
- Using momentum. Press and lower under control rather than bouncing or heaving the weights.
- Going too heavy. Start lighter than your flat press and build up as your form holds.
Incline Dumbbell Press FAQs
What muscles does the incline dumbbell press work?
The incline dumbbell press is a compound exercise that primarily works the upper chest, specifically the clavicular head of the pectoralis major. It also engages the anterior deltoids at the front of the shoulders and the triceps, which extend the elbows to press the weight up. The incline angle is what shifts the emphasis toward the upper chest, a region that flat pressing tends to under work. Together these muscles make it a great move for a balanced, defined upper body. It is one of my favorite ways to round out chest training for women.
What angle should the bench be for an incline dumbbell press?
A bench angle between 30 and 45 degrees is ideal, since it targets the upper chest without putting too much strain on the shoulders. Research on bench angle found that the upper chest is most active at about a 30 degree incline. Angles steeper than 45 degrees start to shift the work off the chest and onto the front of the shoulders. So if you want to emphasize the upper chest, stay in that 30 to 45 degree range. Setting the bench too steep is one of the most common mistakes I see.
Is the incline dumbbell press harder than the flat bench press?
Many people do find the incline press harder, and for good reason. It emphasizes the upper chest, which is usually not as strong as the lower chest that the flat bench press works. The incline also uses a slightly different range of motion that can feel demanding if you are not used to it. So it is normal for the incline to feel tougher, especially at first. As you build upper chest strength, it tends to feel more manageable.
Can I do the incline dumbbell press with breast implants?
Many women with breast implants can include chest exercises like the incline dumbbell press, but it takes some extra care. The most important step is to consult your surgeon or a medical professional first, since the right approach depends on your specific surgery, recovery, and health. Keeping the chest muscles strong is good for upper body health, and sometimes a modification or an alternative exercise is recommended. Monitor for any discomfort, swelling, or changes in the breast area during or after exercising. If you notice anything, check in with your medical professional promptly.
How much weight should I use for the incline dumbbell press?
Start lighter than you would for a flat bench press, since most people cannot move as much weight on an incline. The right weight lets you press through a full, controlled range of motion with your back flat and your elbows slightly tucked. If the dumbbells drift, your form breaks down, or your shoulders take over, the weight is too heavy. Focus on feeling the upper chest work on each rep. Add weight gradually as your strength and control improve.
References
- Rodríguez-Ridao, David, et al. “Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise.” International Journal of Environmental Research and Public Health, vol. 17, no. 19, 2020, article 7339, doi.org/10.3390/ijerph17197339.
- Saeterbakken, Atle H., et al. “A Comparison of Muscle Activity and 1-RM Strength of Three Chest-Press Exercises with Different Stability Requirements.” Journal of Sports Sciences, vol. 29, no. 5, 2011, pp. 533-538, doi.org/10.1080/02640414.2010.543916.
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I’m Julie Lohre, an IFBB Fitness Pro and certified personal trainer and nutrition specialist. For more than 20 years I have helped women over 40 get stronger, leaner, and more confident through personalized online coaching built around their real lives.